What You Need to Know About Anger Management

Anger is a powerful emotion that can damage your relationships and your mental health. When anger is a problem, anger management is a therapy technique that you can use to restore your mental and relationships. However, to get the best results from this therapy, you want to know what to expect going into it. It is also important to understand exactly what anger is so that you can see why it has the profound effects that it has.

What is Anger?

In a general sense, anger is an emotion that is not objectively bad or good. When you feel wronged or mistreated, anger is actually a healthy emotion. However, the unhealthy side of anger comes in when you use your anger in the wrong way so that it hurts you or others. If you feel that your anger is out of your control or you feel better when your anger hurts others, it is at a level where it is unhealthy. When this occurs, anger management can be helpful with aiding you in channeling your anger in a positive and constrctive way so that it does not consume or negatively affect your life.

Importance of Anger Management

It is a common myth that venting when you feel angry is the best way to deal with it. However, this is not true and venting can actually have a very negative impact on your life by causing you to feel more aggressive. There are several ways that anger hurts you, including:

Physical health consequences: Chronic anger causes a high level of tension and stress, both of which can cause health problems. Physical health issues can include diabetes, a weak immune system, high blood pressure, heart disease, high cholesterol and insomnia.

Career consequences: When you are often angry, it is very difficult to think critically, get along with your colleagues and take constructive criticism. All of these factors can impact your work performance.

Mental health consequences: When you have chronic anger, it is hard to concentrate, your thinking is cloudy and it is hard to see the larger picture. These problems can lead to depression and stress.

Relationship consequences: Those who are often angry make it so other people cannot trust them and they can grow to fear them.

Anger management may help to prevent these consequences by giving you a healthy way to deal with your anger. This helps to restore your relationships and other issues that anger has harmed.

Four Steps of the Anger Management Process

There are four primary steps involved in the anger management process that you should be aware of. These gradually take you through the process so that you can face your anger and officially cope with it.

Step #1: The first step in the anger management process is learning about why you are angry. Those with chronic anger generally had this emotion triggered at some point and then it spirals out of control. Once you identify the root cause of your anger, you can confront it.

Step #2: The second step in the process is where you learn about your anger triggers and the warning signs that indicate that you are getting angry. Everyone's triggers are different and it is important that you know what these are so that you can use the right techniques to remove the power from your triggers. When a trigger occurs, you may experience the following anger warning signs:

Knots in your stomach

Feeling flushed or clammy

Headache

Difficulty concentrating

Tension in your shoulders

Jaw or fist clenching

Increased breathing rate

The need to walk around or pace

Pounding heart

Step #3: The third step is where you learn about ways to calm down when you feel anger coming on. There are several techniques that you can use to do this, including:

Focus on the physical symptoms that indicate you are becoming angry

Exercise

Massage or stretch areas that are getting tense

Deep breathing

Use all of your senses to go to a place that makes you happy

Count to 10

Step #4: The fourth step is knowing how to express your anger in a way that is healthy. Things like improving your communication skills are critical to prevent your anger from reaching a breaking point.

While anger is a normal emotion and everyone experiences it from time to time, it is important that it does not consume you. When anger is a part of your daily life, it hurts you and those around you. Anger management is an effective method for alleviating anger so that you can take back control of your life and express your emotions in a healthier way.

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